After Training - MAXXMEE DT-BAR Mode D'emploi

Pull-Up Bar
3. Tense your whole upper body, look
towards the bar and pull yourself up
until your chin is above the bar.
4. Lower yourself towards the ground
again slowly and in a controlled man-
ner. Do not let yourself drop!

AFTER TRAINING

After training, you should always perform
stretching exercises in order to slowly
restore your circulation to a normal level.
You will fi nd a few example exercises
below:
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Upper body: Stand
upright, cross your arms
over your head and pull
your left elbow to the
right with your right hand.
The upper body moves
gently as you do this. Stay
in this position for 15 – 20
seconds. Change sides.
Calves: Stand up. Place
your right leg in front of
you and bend it slightly
while your left leg remains
stretched. Push your left
heel down onto the fl oor.
Stay in this position for
15 – 20 seconds. Change
sides.
Front of thighs: Stand on
one leg, bend the other
one and grab your foot
with your hand. Pull it up
to your buttocks and hold
this position for 15 – 20
seconds. Change sides.
Back: Lie down fl at on your back. Bend
your right leg and place it over your left
leg which is still stretched out. Your hip
twists but both shoulders must remain on
the fl oor. Stay in this position for 15 – 20
seconds. Change sides.
Inside of thighs: Sit down
on the fl oor, turn your
knees to face outwards,
place the soles of your
feet together and pull
towards your body. Place
your hands around your
ankles and press your
knees gently down to the
fl oor with your elbows.
Keep your back straight
as you do this. Stay in
this position for 15 – 20
seconds.
Whole leg: Squat down, rest your hands
on the fl oor next to your feet and stretch
one leg out behind you. The thigh and
lower part of your front leg form a right
angle, and the foot rests fully on the fl oor.
Stay in this position for 15 – 20 seconds.
Change sides.
Shoulders / back: Sit
cross-legged on the fl oor
with a straight back. Fold
/ clasp together your
hands and stretch your
arms out above your
head. Stretch your back.
Stay in this position for 15
– 20 seconds.
EN
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